Directions:
- Preheat oven to 450°.
- Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 424.43 Kcal (1777 kJ) | ||
| Calories from fat | 274.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.53g | 47% | |
|---|---|---|---|
| Cholesterol | 109.2mg | 36% | |
| Sodium | 579.65mg | 24% | |
| Potassium | 496.87mg | 11% | |
| Total Carbs | 8.44g | 3% | |
| Sugars | 0.13g | 1% | |
| Dietary Fiber | 0.56g | 2% | |
| Protein | 27.61g | 55% | |
| Vitamin C | 1mg | 2% | |
| Iron | 2.4mg | 13% | |
| Calcium | 14.4mg | 1% | |
| Amount Per 100 g | |||
| Calories | 178.04 Kcal (745 kJ) | ||
| Calories from fat | 115.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.81g | 47% | |
|---|---|---|---|
| Cholesterol | 45.81mg | 36% | |
| Sodium | 243.15mg | 24% | |
| Potassium | 208.42mg | 11% | |
| Total Carbs | 3.54g | 3% | |
| Sugars | 0.06g | 1% | |
| Dietary Fiber | 0.23g | 2% | |
| Protein | 11.58g | 55% | |
| Vitamin C | 0.4mg | 2% | |
| Iron | 1mg | 13% | |
| Calcium | 6mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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